Work Day Gym Session 12/01/2009

Work Day Gym Session 12/01/2009

I was eager to hit the gym today although I had been coughing quite badly. Also, thanks to my coughing I was unable to run on the treadmill and opted for the stepper instead. I managed to get off work about 6:30 pm and arrived at the gym about 6:45 pm. I got off from the gym about 8:15 pm, total time spent in the gym = 1 hour 30 mins.

My workout routine is as follows:

5 mins on rowing machine @ effort level = 10
* Resulted in 41 calories burned

Barbell biceps curls + Skullcrushers (Super-set):
2x6 @ 18.18kg for warm up and cool down(biceps)
2x6 @ 18.18kg for warm up and cool down(skullcrushers)
1x6 @ 22.72kg (biceps)
1x6 @ 22.72kg (skullcrushers)
1x6 @ 22.5kg (biceps)
1x6 @ 22.5kg (skullcrushers)
1x6 @ 27.5kg (biceps)
1x6 @ 27.5kg (skullcrushers)
1x6 @ 30.0kg (biceps)
1x6 @ 30.0kg (skullcrushers)
* I was able to do this fairly quickly without much rest from one set to the other.

Inclined barbell benchpress + Pullover (Super-set):
2x6 @ 50kg (benchpress)
2x6 @ 22.72kg (pullover)
2x6 @ 60kg (benchpress)
2x6 @ 25kg (pullover)
1x6 @ 70kg (benchpress)
1x6 @ 29.54kg (pullover)
1x12 @ 20kg for cool down (benchpress)
1x12 @ 20.45kg (pullover)
* I did a single set @ 70kg for inclined benchpress properly so I am quite proud for myself today.

Deadlifts + Alternate dumbbells curls (Super-set):
1x12 @ 20kg for warm-up (deadlifts)
1 (2x12) @ 9.09kg per arm, total = 18.18kg for warm-up (curls)
1x6 and 1x12 @ 60kg (deadlifts)
2 (2x6) @ 11.36kg per arm, total = 22.72kg (curls)
2x6 @ 80kg (deadlifts)
2 (2x6) @ 13.63kg per arm, total = 27.27kg (curls)
1x6 @ 90kg (deadlifts)
1 (2x6) @ 15.09kg per arm, total = 31.81kg (curls)
* I was trying to do 100kg for deadlift today but was unable to do so, I will try again soon enough.

Lat pulldown - fixed weight + Legpress - fixed weight (Super-set):
1x12 @ 35kg for warm-up (lat pulldown)
1x12 @ 80kg for warm-up (legpress)
1x6 @ 45kg (lat pulldown)
1x6 @ 180kg (legpress)
1x6 @ 50kg (lat pulldown)
1x6 @ 190kg (legpress)
2x6 @ 55kg (lat pulldown)
2x6 @ 210kg (legpress)
1x6 @ 60kg (lat pulldown)
1x6 @ 220kg (legpress)
* Hmmm, I reckon I am getting stronger. However, I think my brain has enable me to do more because I know that I won't be running today, I guess.

30 mins on stepper with intervals
(eg. 2 mins @ effort level = 10 and 3 mins @ effort level = 14)
1 min on stepper @ effort level = 6.0 (Cool-down)
* Resulted in 330 calories burned and about 175 floors climbed.

I think my condition has improved in terms of recovering from my cough. Nonetheless, it has still impeded my ability to do more in today's session. I am going to try to pull another session tomorrow or on Wednesday night as I would be occupied on Friday night this week.